Are pork scratchings fattening? Unpacking the nutritional facts

December 31, 2025 •

4 min read

With some brands boasting over 600 calories per 100g, pork scratchings are a highly calorie-dense snack. The question, "Are pork scratchings fattening?" is not a simple yes or no, as their impact on weight depends heavily on portion size, frequency, and overall dietary balance.

Quick Summary

Analyzing the high-calorie and fat content of pork scratchings is crucial for understanding their impact on weight. Despite being high in protein and low in carbs, moderation is key to prevent weight gain, especially due to high sodium levels. The nutritional benefits, such as healthy fats and collagen, must be balanced against their caloric density.

Key Points

High in Calories and Fat: Pork scratchings are calorie-dense, with a significant portion of calories derived from fat, making excessive consumption a potential contributor to weight gain.
Rich in Protein: They contain a high amount of protein, primarily collagen, which can promote satiety and is beneficial for muscle, skin, and joint health.
Virtually Carb-Free: Their low carbohydrate content makes them a popular and suitable snack for individuals following low-carb diets like keto.
Good Fats vs. Saturated Fats: While containing some beneficial unsaturated fats (like oleic acid), they also have a high saturated fat content, though some types may not negatively impact cholesterol.
Moderation is Essential: The most critical factor in preventing weight gain is managing portion sizes, as the high energy density means calories can accumulate quickly.
High Sodium Levels: The snack's high sodium content is another health consideration, especially for those monitoring blood pressure.

The Nutritional Breakdown of Pork Scratchings

Pork scratchings, also known as pork rinds or crackling, are a traditional pub snack made from fried pig skin and fat. While often stereotyped as an unhealthy treat, a closer look at their nutritional composition reveals a more nuanced picture. Understanding the macronutrient breakdown is the first step in deciding how they fit into your diet.

Macronutrient Profile: Protein, Fat, and Carbohydrates

Pork scratchings are distinct from many other savoury snacks due to their macronutrient profile. Unlike potato crisps, they are virtually carbohydrate-free, making them popular among those following low-carb diets such as keto or Atkins. However, their calorie count is significant. A typical 100-gram serving can contain over 600 calories, with a high proportion coming from fat and protein.

High Protein Content: A 100g serving of pork scratchings often contains a substantial amount of protein, sometimes over 40g. This protein is primarily collagen, derived from the pig's skin, which is beneficial for skin, hair, and joint health. The high protein content also promotes satiety, helping you feel full for longer and potentially reducing overall calorie intake later.
Fat Composition: The fat content in pork scratchings is high, but not all of it is unhealthy. A significant portion consists of monounsaturated and polyunsaturated fats, including heart-healthy oleic acid, also found in olive oil. However, they also contain high levels of saturated fat, some of which are not known to raise cholesterol levels, like stearic acid. Still, excessive intake of total fat and calories is the primary concern for weight gain.
Zero Carbohydrates: For those monitoring carbohydrate intake, pork scratchings are an appealing option. With nearly zero carbs per serving, they do not cause the blood sugar spikes and crashes associated with snacks like potato crisps.

The Importance of Portion Control

Because of their high caloric density, portion control is the most critical factor in determining whether pork scratchings are fattening. A standard 27g packet contains around 166 kcal, representing a smaller portion of your daily calorie allowance. The challenge is that their salty, savoury nature can make it easy to consume an entire bag without realizing the cumulative calorie count. Regular, large servings will undoubtedly contribute to weight gain if not balanced with overall diet and exercise.

Pork Scratchings vs. Other Popular Snacks

How do pork scratchings stack up against other common snacks? The comparison reveals that while they excel in some areas, they fall short in others. For example, a 25g packet of pork scratchings can contain significantly more protein than a similar-sized bag of potato crisps, for a comparable fat content.


Feature	Pork Scratchings	Potato Crisps	Nuts (e.g., Almonds)
Carbohydrates	Very Low (near zero)	High	Low (High in fibre)
Protein	High (e.g., 13g per 27g serving)	Very Low (e.g., 1.5g per 25g)	High (e.g., 6g per 28g)
Fat	High (Mix of saturated and unsaturated)	High (Often from vegetable oil)	High (Predominantly healthy fats)
Fibre	Very Low	Low	High
Sodium	Often High	High	Can be high if salted
Key Benefit	High protein, keto-friendly	Convenient, varied flavour	High in protein, healthy fats, and fibre

Making Healthier Choices with Pork Scratchings

For those who enjoy the taste and texture, there are ways to incorporate pork scratchings into a healthy diet without contributing to unwanted weight gain. The key is balance and mindfulness.

Pair them wisely: Instead of eating them alone, pair a small portion with a healthier food item, such as a side of fresh vegetables or a low-fat dip.
Mindful portioning: Always measure out a serving rather than eating directly from the bag. This practice helps prevent overconsumption and keeps calorie intake in check.
Choose air-popped alternatives: Some companies offer air-popped versions, which are lower in fat and calories, providing a similar satisfying crunch.
Consider homemade: Making your own can give you control over ingredients, allowing you to use healthier cooking methods like baking instead of deep-frying.

Conclusion: Moderation is the Answer

So, are pork scratchings fattening? Ultimately, yes, they can be if eaten in excess due to their high fat and calorie content. However, the presence of beneficial nutrients like high-quality protein and collagen, along with being virtually carb-free, offers a more balanced perspective. They can be a satisfying component of a balanced diet, particularly for those on low-carb eating plans, but only when consumed in moderation. It is the overall context of your diet and lifestyle that dictates their impact on your weight, not the snack in isolation. As with any treat, enjoy them mindfully and be aware of your portion sizes to stay on track with your health goals.

Authoritative Source

For more information on the history and differences between pork snacks, including scratchings and rinds, consult this article from The Snaffling Pig Co..

Frequently Asked Questions

The calorie count varies by brand and serving size. A 100-gram serving can contain over 600 calories, while a smaller 27-gram packet typically has around 166 calories.

Yes, pork scratchings are a popular choice for keto and low-carb diets because they contain almost zero carbohydrates.

Pork scratchings contain a mix of fats. About two-thirds of the fat is unsaturated, including heart-healthy oleic acid. However, they are also high in saturated fat.

They are made from concentrated collagen, a protein found in pig skin. Collagen is beneficial for skin, hair, and joint health and helps increase satiety.

While their high protein content can help you feel full, making you less likely to overeat other foods, they are also very calorie-dense. They can be part of a weight-loss diet, but only in strict moderation.

Pork scratchings typically contain more protein and almost no carbs compared to potato crisps, which are high in both carbs and fat. However, both are high in calories and sodium.

To enjoy them more mindfully, opt for air-popped versions, measure out a small portion, pair them with fresh vegetables for a more balanced snack, or consider making your own to control the ingredients and cooking method.